5 Rounds For Time
20 Dumbbell/Kettlebell Hang Clean + Jerks
20 Squat Jumps
*Timecap 16 min

Every 2 min x 5 sets
3 Unbroken sets
1 Hi Hang Squat Snatch
1 Hang Squat Snatch
1 Squat Snatch
*Build To Days Moderate set

Warm-up

3x
3 Clean pulls
3 Hang muscle cleans
3 Front squats
3 Power cleans
3 Jerks
10 Jack knives

A) Clean & jerk complex

Build up to a heavy, but fast weight in a complex of: ”Clean pull + hang power clean + Power clean + 2 Jerks” in 8:00 minutes.
Then 4 sets @ 90% of the heaviest set. Lift every 2:00. "

B) Pause front squats

2 x 5 @ 68%
5 x 2 @ 73%

C) Bonus:

3-5 Rounds of:

6-12 Chin ups
10/10 Kettlebell Z-press
15 Jack knives
15 Banded glute bridges
15 Back extensions"

Clean pull 3x3

Muscle clean + fs + push press
———————————
Pause clean and jerk

EMOM for 30 min:

1 Min Row / SkiErg / Echo bike
1 Min DB Snatch
1 Min Rest

VX7A

7 Min Ladder
2 Power Clean + 2 Bar over burpees
4 power clean + 4 bar over burpees
6 power clean + 6 bar over burpees jne…

6 sets of Front Squat
Set 1: 7 at 65% 1RM
Set 2: 5 @70%
Set 3: 5 @72%
Set 4: 3 @77%
Set 5: 3 @82%
Set 6: 3 @85%
- Rest 2 mins between sets.

6 sets of:
2 Cleans + 1 Split Jerk
- Rest 2-3min btw sets
- Goal is to start @80% of your 1 rep max Clean & Jerk and increase load after each set, finishing above 85%

45 min PK
2000m machine, you can change after 1000m
200 rope jumps
10 OHS / front squat with barbell
30 s hang from the bar
30 s plank
30+30s side plank
10 kb wind mills
10 box step overs